Friday, August 16, 2019

WOD:
Submitted by Bree

Up, Down, Upside Down
Buy in: 100 Air Squats

12-9-6
Strict HSPU
Deadlift 275#/185#

Cash out: 100 ABmat Sit Ups

Pain Face! Welcome back Josh!

Thursday, August 15, 2019

WOD:
31 Heroes
31 Minute AMRAP

Partner 1:
8 Thrusters 155#/105#
6 Rope Climbs
11 Box Jumps 30″/24″

Partner 2:
Run 400m With sandbag 50#/25#
*Switch every 400m*


On August 6, 2011, a tragedy shook the military community and Americans everywhere. In a single instance, America lost 30 military service members, many of whom were members of the Navy SEAL community—and one military K9– when a CH-47 Chinook helicopter, call sign Extortion 17, was downed in Afghanistan.

Monday, August 12, 2019

Weightlifting:
Back Squat

WOD:
30-20-10
Kettlebell Swings 53#/35#
Burpees

Sunday, August 11, 2019

Group run at the res 8:15AM Start – all levels welcomed!
Open Gym 10:00AM – 11:30AM

Saturday, August 10, 2019

Yoga 8:30AM
Open Gym 9:30AM – 11:30AM
CF Kids 12:00PM – 12:45PM

Friday, August 9, 2019

Weightlifting:
Squat Clean and Jerk

WOD:
California Love
30 Squat Clean and Jerks 155#/105#
*After every 5 reps, perform 5 burpees. Workout ends with 5 burpees after the 30th rep

Thursday, August 8, 2019

Submit A WOD from Maddy!

“3 Amigas”
Buy in: 30 Abmat Sit Ups
3 Rounds
30 Deadlifts 75#/55#
30 Hang Power Cleans 75#/55#
30 Double Unders
Cash out: 30 Abmat Sit Ups

Tuesday, August 6, 2019

Weightlifting:
Back Squat

WOD:
AMRAP x 9 MINUTES
9 Back Squat (155/105)|(135/95)
21 Unbroken Double Unders*

*:30 of attempts or 1:00 Max on each DU station through the workout.

Dan and Sarah hanging around on a Saturday


Saturday, August 3, 2019

NO Yoga today
Open Gym 9:00 – 11:00AM
CF Kids 12:00PM

Join us tomorrow for a group run at Ashley Resevoir! 8:00AM at the gym or 8:15AM at Ashley.

Paola is crushing it!

Friday, August 2, 2019

Weightlifting:
Hang Squat Clean Thruster

WOD:

FOR TIME
400m Run
into…

2-4-8-12-8-4-2
Hang Squat Clean Thruster (115/75)|(75/55)
4-8-16-24-16-8-4
Pull-up

Join us Sunday Morning for another group run!